Low Fodmap Pasta Sauce

At the request of my low FODMAP-ing sister, today I’m sharing a super easy (and delicious!) recipe for low FODMAP pasta sauce. It only calls for a handful of ingredients and is delicious over low FODMAP pasta (I am a huge fan of Tinkyada Brown Rice Pasta) or zoodles (<— zucchini noodles).

Serving Suggestions:

To add lean protein, I like to add grilled chicken slices or cooked ground turkey into the sauce. If I’m serving this over brown rice pasta, I like to add a side of veggies, either steamed broccoli (1 cup or 90 grams) or a romaine salad with low FODMAP lemon vinaigrette, and an orange (1 medium or 130 grams) or grapes (1 cup or 150 grams) for dessert.

Low FODMAP Flavor:

Let’s take a minute to chat about low FODMAP flavor. Prior to low FODMAP living, I loved adding all kinds of garlic and onion to dishes. When I learned that they could be contributing to my not feeling well, I was pretty bummed because both of these items can add so much flavor to dishes.

If you’re a long-time follower of FUN WITHOUT FODMAPS, you’ve likely noticed that many of my recipes suggest optional garnishes of fresh herbs, like parsley, cilantro or chives. That’s just one way that I try to add layers of flavor and compensate for the lack of garlic or onion in my low FODMAP dishes.

Another way that I like to add low FODMAP flavor is with fresh lemon or lime juice. I always have lemons and limes in my fridge – they’re staples in my house! And, they can be a great way to add just a touch of freshness to lots of dishes.

Dried herbs and spices are another great way to add flavor. Some of my favorites include oregano, dill, rosemary, cinnamon, red pepper flakes and any kind of dried chili pepper!

Ingredients

Instructions

Place all ingredients except salt in a blender. Pulse until desired sauce consistency is achieved. Set aside.

Pour sauce into a large saucepan and heat over medium-high heat. Bring to a boil, then reduce heat and let simmer for 15 minutes, stirring occasionally. Season with salt and serve.

Notes

Whole Peeled Tomatoes: A low FODMAP serving is 1/2 cup or 92 grams. This pasta sauce makes about 8 servings, which works out to be ~99 grams of canned tomatoes. Although this is slightly larger amount than recommended for a green serve, it may be tolerated. If you’d like to be safe, divide this sauce into 9 or 10 servings instead.

I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)!
I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

You might also like

4 Comments

I just started the Fodmap diet and have been visiting your site almost daily. As someone who is a truly terrible cook, I appreciate your easy to follow instructions and stunning website and food photography.

I need your advice, though. I tried to follow the recipe above but used puréed tomatoes cause I’m lazy and don’t have a food processor. As a result, my dish turned out pretty terrible – I added meat and extra seasonings but it tastes basically like a can of puréed tomatoes.

I’d like to make what I have into a Fodmap friendly chili. I already have meat in the dish and veggies I can add but wanted your suggestions on how to do this. Do you think I should just add veggies, potatoes, and chili powder? Or is there something else you suggest?

Thanks again for your awesome recipes (next time I should actually follow it lol)!

Thank you, Shoshana! You have some great ideas! Do you have low FODMAP broth? That might help to dilute the tomato flavor and make it more soup like. Another idea is adding a bit of sugar to help balance out the acidity of the tomatoes. Chili powder sometimes has onion or garlic powder as an ingredient, so I’d watch out for that, but if yours doesn’t, then that could also help! 🙂 Hope that helps and thanks again for your support!